DASH diet- Do you know?

If you are aiming for weight loss and maintaining a healthy weight, you can consult this diet.

Keto diet is one of the hottest trends nowadays. But if you are aiming for weight loss and maintaining a healthy weight with a well-planned plan which is recommended by the doctors, the Keto may not be the right choice for you. Because Keto is known for its troublesome side effects like flu’ symptoms. Instead, you can refer to the DASH diet.

What is DASH diet?

DASH stands for "Dietary Approaches to Stop Hypertension" (roughly translated: Dietary approach to preventing high blood pressure). This diet is developed to help people to lower blood pressure without the intervention of medication. Author Marla Heller, a diet expert, once wrote the book "The DASH Diet Action Plan: Lower Blood Pressure and Cholesterol Without Medication". The book describes 28 days in the DASH diet plan, including recipes and professional measures to incorporate diet into your daily lifestyle.

Much like the Mediterranean diet, DASH emphasizes eating lean meat, grains, high-fiber vegetables and fruits, low-fat or non-fat dairy products, legumes, seeds and nuts. DASH is suitable for high blood pressure people because it limits salt consumption to 2,300mg / day. As recommended by the American Heart Association, salt intake should be limited to 2,300mg / day and ideally not more than 1,500mg / day.

Why do experts recommend applying DASH diets to high blood pressure patients and those who want to lose weight?

The National Heart, Lung, and Blood Institute of the United States have been funding for researches involving in the benefits of DASH and the effectiveness of the DASH diet was gone through. As a result, this diet significantly reduces blood loss, reduces the risk of heart disease among participants. Therefore, the US World Report and News continually ranked DASH as the No. 1 diet in the United States. The latest study in 2018 once again explains why DASH is the most recommended diet for many patients.

The study was published in the Journal of the American College of Cardiology. Accordingly, 412 participants applied DASH diet for 4 weeks to lower their blood pressure. As a result, their blood pressure has not only been improved but the amount of salt absorption has also decreased significantly.

In addition, another study conducted in 2018 by the American Heart Association, shows that, along with exercise, the DASH diet can help with weight loss. In this study, 129 men and women were overweight or obese, had high blood pressure divided into 3 groups. The first group was randomly assigned to apply the DASH diet with a corresponding weight control program and exercise plan. The second group applied the DASH diet as directed by a dietitian. The third group does not change their eating or exercise habits.

After 16 weeks, the researchers found that those who applied DASH and participated in the workout plan - weight control lost an average of 8.5kg, and significantly reduced blood pressure. People who only apply DASH simply reduce blood pressure. And those who only maintain their eating and exercise habits have the lowest blood pressure drop.

Types of plans and guidelines for DASH diets

Since its first launch in 2011, the DASH eating plan has been developed into three categories:

- Original plan

- Weight loss plan

- Plan for vegetarians

Most doctors and diet experts recommend the original plan for high blood pressure patients. In addition, there is a plan to diet DASH with lower salt intake, accordingly, you only load 1,500mg of salt per day. If you're not sure which DASH is suitable to apply, consult your doctor or dietitian to find out what's best for your health and nutritional needs.

Basically, the original DASH diet plan includes food rations of 1600 calories and 2000 calories. If you need to lose weight, choose a 1600 calorie version. To cut down on more calories, experts suggest limiting to use sugar supplements such as flavored yogurt, canned fruit and fruit drinks with a syrupy form.

List of foods according to DASH diet

There are many nutritious and delicious foods that you can enjoy when applying DASH. They are both rich in antioxidants, which not only help lower blood pressure but also improve insulin sensitivity and reduce your triglyceride levels.

-Grains such as brown rice, quinoa, farro (a kind of wheat) and freekeh (green wheat)

- Fruits including strawberries, apples, oranges and pears,…

- Vegetables

- Low-fat or non-fat dairy products

- Lean meat, fish and poultry

- Nuts, seeds, beans

- Healthy fats like pure olive oil, avocado, nuts, nuts

- Sweets (including artificial sweeteners and sugarless candies).

Beside, we should keep away from all typical products that are considered "unhealthy" like: Fast food and fries; Acoholic drink; Canned and smoked food; Meat; Confectionery, soda water ... You can remove harmful products step by step and eventually, the urge to eat banned food will disappear.